Your goal event, be it a marathon or a 5k, does not care what you did the month before the race.
It doesn’t even worry about the three to five month period that you’ve dedicated to the specific goal race.
What is is concerned with is your frequency, consistency, and volume of miles over the long term. We’re talking months to years. Every day adds up, a marathon is worth more than the sum of its parts. Every little decision matters, and the consistency of positive choices makes a difference when you get to the starting line.
Training is not only the time you spend on the run, but it is the decisions (positive or negative) that you make along the way. Below is a list of common negative decisions that all runners should be mindful to avoid.
Read the rest here!
“Forgive people not because you are weak, but because you are strong enough to know that people make mistakes”
The biggest news to come out of the Boston Marathon is unfortunately not that a US citizen has finally won the race for the first time in three decades and did it in an incredibly fearless manor, it is that there were bandits at the race.
Bandits are people that sneak into the event without paying. Sometimes they’ll fake a bib or sometimes they won’t even bother. This is definitely robbery if they are taking nutrition and medals away from people that actually paid, it has even gone as far as being called identity theft for those who have copied bibs.
Now, of course I am quite disappointed in these runners who cheated to get into a race that people train years to reach the time standards to just apply to sign up, and not even all that apply get in!
The most prominent bandit is of course Chelsa, the wife of Foresquare CEO. She made the poor decision of putting her twitter handle on her fake bib.
Runners all over social media are being very vocal about how mad, angry, disappointed, or hurt they are in these bandits. And I completely understand, it is definitely wrong of people to steal or cheat their way into a race. It has been going on for years, and I believe Boston has also been fairly accepting of these runners as long as they started after everyone else was through the starting gate. I have no doubt it was the bombing events last year that is making the cheating during this Boston Marathon especially high profile.
However what has shocked me the most is that runners, many of who are talking about how horribly wrong it was of Chelsa and the rest of the bandits to do what they did, are also harassing Chelsa.
I am in no way condoning what Chelsa or the rest of the bandits did this year or the hundreds+ who bandit races every year. However I am saying that stooping down a level and going out of the way to make Chelsa and these bandits feel worse is not the noble and right thing to do either.
No doubt she is sorry and regrets what she did. Probably both because of the backlash but also I am confident that she genuinely sorry. I see no reason why being cruel to any solves any problem, ever.
Compassion is at the heart of every little thing we do. It is the dearest quality we possess, yet all too often it can be cast aside with consequences too tragic to speak of. To lose our compassion, we lose what it is to be human.
So, it was a pretty good week. Nothing to special going on, I’m mainly doing a couple key workouts weekly and following these up with some easy running around them.
My favorite workout of the week was on Wednesday, just an easy 8 miles with 12x30sec max hill sprints. I just felt so good that day, which was about time because Monday and Tuesday’s runs were less than optimal.
The lowlight of the week was Thursday’s threshold workout. As you can see below, I was a bit slow on the repetitions. I think the previous day’s hill reps were a bit much for my legs with the track work the next day. Oh well, even though my splits were a bit slow it was still a great workout!
These upcoming weeks are going to be key. I’ve got two 5k’s coming up at the beginning of March so I’m really focusing on running easy volume between the occasional very high quality sessions. That being said, I’m really looking forward to shifting to half marathon training in March because I’m itching to get my volume up a bit more.
Week of April 14th
– warm up, 30min tempo @ LT (~6:00) + 5x20m fast with long recoveries, cool down
– Moderate 50 minutes + 40 @ AeT (sub6:30)
Week of April 21st
– warm up, 5x1k at 3:25 with 400m easy jog + cool down
– easy/moderate 110 minutes
– warm up, 30-35 minute tempo @ LT
Week of April 28th – Taper Week
– early week aussie quarters: wu, 6x400m faster then gp + 400m float, cool down
– Friday 5k
– Saturday 5k
That is going to be a challenging 5k schedule. The Friday one is actually at 6pm so I’ll really have to watch what I eat that afternoon, the worst thing I can do is overeat, but I need to be sure to get in some food!
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